Phunzirani za Bukuli 'Atkins Shuga Revolution'
Buku lakuti Atkins Diabetes Revolution, lomwe linatuluka m'chaka cha 2009, linachokera ku Robert C. Atkins, MD, ndipo linalembedwa ndi anzake a Mary C. Vernon ndi Jacqueline A. Eberstein.
Dr. Atkins adathandiza kwambiri kugwirizanitsa kugwirizana pakati pa kunenepa kwambiri ndi insulini komanso kufunika kochepetsanso chakudya, makamaka shuga woyengedwa bwino ndi mbewu, pofuna kupewa ndi kusamalira mtundu wa shuga wa mtundu wachiwiri.
Bukuli linalembedwa mosiyana ndi zomwe zatchulidwa kuti mapasa a kunenepa kwambiri ndi mtundu wa shuga 2, bukuli limapereka ndondomeko yowonjezereka pogwiritsa ntchito zakudya za Dr. Atkins 'zotsika kwambiri za m'magazi, kutaya thupi ndi kuteteza kapena kusintha mtundu wa shuga.
Kodi mtundu wa shuga ndi wotani?
Anthu omwe ali ndi matenda a shuga a mtundu wachiwiri (omwe poyamba amatchedwa shuga wamkulu kapena matenda a shuga) omwe ali ndi matenda a shuga , amatanthauza kuti matupi awo sangathe kugwiritsa ntchito insulini yomwe imabweretsa. Kawirikawiri, insulini imalowa m'maselo ndikuwathandiza kukonza shuga (shuga) m'magazi. Kuteteza insulini kumachititsa kuti insulini isalowe mumaselo. Chotsatira chake, shuga wa magazi amayamba kufika poipa.
Izi zikachitika, maselo a thupi akhoza kufa ndi njala. Pakapita nthawi, shuga yambiri ya shuga ikhoza kuwononga mtima wa munthu, impso, mitsempha, komanso maso.
Ndani Angapindule Powerenga Bukuli?
Zakudya zodziwika bwino za Atkins zimaperekedwa m'buku lino ngati njira yothandizira anthu omwe ali ndi (kapena pangozi) matenda a shuga 2 omwe amathandiza matupi awo 1) kuyamba kupanga ndi kugwiritsa ntchito insulini yochuluka ndi 2) kuchita ntchito yabwino Kukhala ndi shuga wathanzi wathanzi.
Olemba a bukuli akunena kuti chofunikira kuti mukwaniritse cholinga ichi, monga momwe mungaganizire, ndikuteteza kudya kwa kagawodi.
Ndizowona kuti anthu ambiri, kaya ali ndi shuga kapena ayi, angapindule mwa kuchepetsa kudya kwa shuga woyengedwa ndi mbewu zina, monga momwe zakudya za Dr. Atkins zimalimbikitsira.
Kodi Inuyo, Kapena Munthu Amene Mumamusamalira, Mukhoza Kuika Mtundu wa Shuga Wachiwopsezo?
Anthu ambiri omwe ali ndi matenda a shuga a mtundu wa 2 sakudziwa kuti ali nawo, ndipo ambiri omwe ali pachiopsezo chokulitsa iwo sakudziwa izi.
Zowopsa za mtundu wa shuga wa mtundu wa 2 zingaphatikizepo: kukhala olemera kwambiri kapena olemera kwambiri, kunyamula mafuta owonjezera pamimba, moyo wosachitapo kanthu, moyo wautali wa triglycerides (mtundu wa mafuta), mafuta ochepa a HDL, ndi / kapena shuga wambiri wa magazi.
Nthenda zowopsa za mtundu wa 2 zikhoza kuphatikizapo: ludzu lalikulu kapena njala, kukodza nthawi zambiri, kutayika kosawerengeka, kutopa kwachilendo, masomphenya ophwanyika, kukhumudwa, kupweteka kapena kugwedeza manja kapena mapazi, kuchepetsa kupweteka kwa mabala ndi kuvulaza, ndi khungu, kapena matenda a chikhodzodzo.
Momwe Bukhu Limaperekera Atkins Diet Guide
Olemba bukuli amalimbikitsa owerenga kuti azisankha okha mapulani awo. Atkins Diabetes Revolution ili ndi ndondomeko za zakudya m'magawo atatu osiyana siyana a chakudya, kuyambira pa magalamu 20 pa tsiku ndi kumanga 40 ndi 60 magalamu patsiku. Mavitamini 60 patsiku tsiku ndilo zipatso ndi ndiwo zamasamba.
Bukhuli limapanga malangizo othandizira:
- Palibe malire pa mapuloteni ndi mafuta omwe amatenga zakudya, kutanthauza kuti zakudya zimakhala ndi mafuta ochuluka kusiyana ndi zakudya zina zotchuka.
- Zakudya za mkaka wa mafuta ochepa kwambiri sizinakonzedwe chifukwa olembawo amanena kuti nthawi zambiri amapezeka muzakudya kuposa "mafuta onse".
- Munthu pa pulogalamu sayenera kudya ma ounces 4 a tchizi tsiku lililonse.
Maphikidwe m'bukuli amawoneka abwino, ndipo ambiri amafuna mphindi 15 kapena 20 yokonzekera. Zimaphatikizapo, mwachitsanzo:
- Salmon En Papillote ndi Tomato-Basil Relish
- Nkhuku Zowomidwa ndi Kukhota Saladi ndi Vinyo Wokoma Mpheta ndi Azitona
- Mexican Chicken Soup
- Nkhumba Tenderloin ndi kabichi yokoma ndi yofiira
Kodi Otsutsa Odya Chakudya Amati Chiyani
Zakudya zochepa za mafuta a Atkins 'zapeza zambiri mwazaka zambiri kuyambira pamene zinayambitsidwa. Pano pali chitsanzo cha nkhawa za otsutsa.
- Amalimbikitsa kudya zakudya zambiri zamatenda ndi mafuta. (Kudyetsa mapuloteni apamwamba kumalimbikitsa kuthetsa kulemera kwamadzi.)
- Zakudya zamapuloteni kwambiri zimatha kupweteka impso za munthu ndi chiwindi, kupanga ketoni (zimapangitsa thupi lanu kupanga pamene liyamba kuyaka mafuta m'malo mwa mafuta a mafuta). Ngakhale maketoni amaletsa chilakolako, amatha kuyambitsa chizungulire, kupuma koipa, ndi mpweya. Mankhwala a Ketoni amathandizanso kuti munthu azidwala matenda a mtima, matenda a mtima, ndi matenda a impso. (Anthu omwe ali ndi shuga amakhala ndi matenda a impso kusiyana ndi anthu ambiri.)
- Zakudyazo zimasonyeza kuti chakudya chonse ndi choipa, ngakhale magwero ena a m'magazi (mwachitsanzo, ndiwo zamasamba) ali oyenera.
- Zakudya zapakiteriya zotsika kwambiri, zakudya zowonjezera mapuloteni zingawononge malo ogulitsira glycogen. Glycogen ndi mawonekedwe a zimagawenga, amasungidwa m'chiwindi ndi minofu, ndiyo gwero la mafuta oyambirira pa nthawi yochita masewera olimbitsa thupi. Ngakhale zakudya zambiri zapakhungu zimapereka ndondomeko yonse yochita masewera olimbitsa thupi, zakudya za Atkins zingapangitse kuti anthu ena azichita bwino komanso molimbika.
Kodi Zotsatira Zanu Ndi Ziti?
Ngati mukuganiza kuti mungayesetse kudya zomwe zafotokozedwa mu Atkins Diabetes Revolution, funsani dokotala poyamba kuti mukambirane zowopsa ndi zopindulitsa. Ngati mwapezeka kuti muli ndi matenda a shuga a mtundu wa 2, musasinthe ndondomeko yanu yodyera (kapena gawo lina la pulogalamu yanu yosamalira thanzi) popanda dokotala wanu. Ngati mukuganiza kuti mwina muli (kapena mwina mukukula) mtundu wa shuga 2, ulendo wanu wogonana ndi nthawi yabwino kufunsa za izo, nayenso.
> Zotsatira:
> Atkins, Robert C., Vernon, Mary C., Eberstein, Jacqueline A. Atkins Shuga Revolution: Njira Yopangira Njira Yothetsera ndi Kudwala Mtundu wa shuga. New York: William Morrow, 2004.
> "Zoona za mtundu 2." American Association of Diabetes Association (2015).
> "Anthu ambiri omwe ali pangozi ya mtundu wa shuga 2 Musaganize kuti ali pangozi." American Association of Diabetes Association (2013).